CrossFit Whip

Back from the Couch

Wow, what a week! On Monday afternoon, after shoveling, I started to feel weak and tired. Was still a little off on Tuesday. When I woke up on Wednesday I could tell it was worse. Great way to turn 39! After the 2.5 hour drive home I felt like total shit. Thursday and Friday were worse and pretty much all day was on the couch with an average of over 10 hours each night in bed, not counting naps. I finally was feeling better on Saturday and did a bunch of stuff in my workshop but didn’t seem like I had enough energy for a workout. This morning I was feeling something odd, but different that the previous days. Wasn’t quite sure about going to the gym. I made it in at noon for open gym though. Those four days off are probably the longest streak without exercise in several years.

Strength

Overhead Squat

2x10x45#

6×75

6×95

3×115

3×135

3×145

3×155

3×165

All close grip and even with the last set my index finger was only out to the last knurl ring. Usually I’m all the way up to the collars of the bar. My shoulders felt pretty solid, especially for the close grip. Legs felt extremely weak though.

Conditioning

30:00 AMRAP

20 Sit-ups

15/12 cal Row

15 Hand Release Push-ups

10 DB Box Step Overs (24″, 25# DBs)

I definitely planned to just cruise though this. After I got through 3 rounds I knew I was ok and picked up the pace getting faster each round. My average was probably a little under 1,100 cal/hour on the rower, except for the last two times. Today I went 8-7 on every set of push-ups instead of my usual 3×5 for something like this. Found a nice turning rhythm on the box and it was nice to use a light weight. Finished 9+10. Felt really good to go through that.